Friday, June 04, 2010


This week the group learned the second free weight routine. As always, the goal is to continually keep changing it up. It doesn’t take long before your body adapts to a certain routine. That’s when results start falling off.

Even if your goal isn’t weight loss, it’s smart to keep things changing. If you’re a bodybuilder or trying to put on size, it’s good to do things in 3 week cycles—four at the most. Then you need to change it up somehow.

By changing the routine, it keeps your body “guessing.” It’s adapted to the workout levels, the intensity, and even the order in which you do things. By varying the exercises, or the exercise order, you can make the workout more difficult. Give it a try.

The first dumbbell (DB) routine I typically teach is a full body workout that hits every muscle group:

1. Front Squat
2. Chest Press on the Ball
3. Bent Knee Dead lifts
4. Single Arm Rows
5. Lateral Raises
6. Single Arm Bicep Curls (alternating)
7. Overhead Tricep Press
8. Abs Crunches on the Ball
9. Side Twists

The second (new) DB routine hits the same body parts, but uses different exercises. By mixing it up, it will create a whole new set of demands on the body.

1. Walking Lunge
2. Peck Fly’s on the Ball
3. Straight Leg Dead lifts
4. Pullovers on the Ball
5. Arnold Shoulder Press
6. Double Bicep Curl
7. Tricep Kickbacks
8. Ab Routine #1-5: Crunches (knees bent), Crunches (legs up), Side Crunches (L) then (R), Leg Lifts

There are several ways to do the workout. You could do it as a circuit from start to finish, and then do it again once or twice. Try not to stop for breaks until you’ve completed the circuit.

An alternative method is to put things together in pairs, called supersets. Do the Walking Lunges and Pec Fly’s back-to-back, two or three times. Then move on to the Dead lifts and Pullovers. Do them both back-to-back, and then repeat the pair again once or twice.

Take the next three exercises and put them together: Arnold Press, Bicep Curl and Tricep Kickbacks. Do all three back-to-back, two or three times. Finally, do the Ab Routine at the end. Pick a number, say 20 reps, and do each one of the five abdominal exercises 20 times.

Either way, the goal is to hit the entire body, which you will. You’ll want to keep moving without rests. If you need to take a drink, take it between pairs of exercises, or at the end of a circuit. That will keep you moving! Good luck.

By the way, don’t forget about the 5th Annual C.A.M.A. Bike Rally, on Saturday, June 5th. You can get information from !

This week’s Biggest Loser was Michelle Clark, who lost 1.3% of her body weight and 2.0 lbs. Janice Johnson was second with 1.2% and 2.8 lbs. Dale Rasmussen placed third, losing 1.1% and 2.6 lbs. Mindi Milner, Nicole Clodfelter and Karen Brown all tied for fourth place, losing 1.0 of their body weight and 2.0, 2.6, and 2.2 lbs respectively.

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